South Tulsa's Premier CrossFit
0:30 Hollow hold
0:30 Rest
0:30 Arch hold
0:30 Rest
10 Hollow-arch swings on bar (holding a yoga block between your legs)
0:30 Rest
3 Rounds for quality
50/40 Calories biked
40 Double-unders
30 Wall-ball shots (25/16)@(10/9′)
20 Chest-to-bar pull-ups
10 Thrusters (135/93)
5 Bar muscle-ups
For time
(15:00 cap)
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0:30 Max rep strict pull-ups
1:00 Rest
7 rounds for highest round and total reps
As many rounds as possible in 12 minutes of the following:
4 Power cleans (175/113)
8 Burpees-over-bar
12 Box overs (24/20”)
For score
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Partner WOD, equal work required
500m Row
32 Single arm dumbbell thrusters (50/35)
18 Burpees over rower
For time
(5:00 cap)
…Rest 3:00 then…
20 Chest to bar pull-ups
30 Power snatches (95/63)
40 Wall ball shots (25/16)@(10/9′)
150 Double-unders
40 Wall ball shots (25/16)@(10/9′)
30 Power snatches (95/63)
20 Chest to bar pull-ups
For time
Deadlift
7-rep max
For load
(10:00 cap)
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Weighted Strict Pull-ups*
3-3-3-3-3
For max load
These sets need to be unbroken. If performing scaled pull-ups, make each set a little harder by changing progression used.
Run 300m
30 Squats
10 Burpee pull-ups
Rest 3:00
3 rounds for time
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Option 1:
100m Sprint
20 Wall-ball shots (20/14)@(10/9′)
5 Deadlifts (275/183)
2:00 Rest
5 Rounds for total time
Option 2:
2022 CrossFit Games Open WOD 22.3
21 Pull-ups
42 Double-unders
21 Thrusters (95/65)
18 Chest-to-bar pull-ups
36 Double-unders
18 Thrusters (115/75)
15 Bar Muscle-Ups
30 Double-unders
15 Thrusters (135/85)
For time
(12:00 cap)
For masters/scaled options click here
Post results and experiences to comments
2022 CrossFit Games Open WOD 22.3
21 Pull-ups
42 Double-unders
21 Thrusters (95/65)
18 Chest-to-bar pull-ups
36 Double-unders
18 Thrusters (115/75)
15 Bar Muscle-Ups
30 Double-unders
15 Thrusters (135/85)
For time
(12:00 cap)
For masters/scaled options click here
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48 Double-unders
12 Thrusters (95/63)
6 Bar-facing burpees
Rest 2:00
4 rounds total work time*
*try to maintain similar pace on each round
20 Half-tacos
10 Crossed-arm sit-ups
5 Rower pike-ups
Rest 2:00
3 Rounds for quality
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750m Row
25 GHD sit-ups
50-ft Weighted walking lunges (45/35)
25 Pull-ups
50-ft Weighted walking lunges (45/35)
500m Ski
25 Kettlebell swings (72/53)
50 High-lows
25 Kettlebell goblet squats (72/53)
25 Cal bike
For time
2022 CrossFit Games Open WOD 22.1
As many rounds and reps as possible in 15 minutes of the following:
3 Wall-walks
12 Alternating dumbbell snatches (50/35)
15 Box jump overs (24/20″)
For score
*For scaling and masters standards click here
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2022 CrossFit Games Open WOD 22.1
As many rounds and reps as possible in 15 minutes of the following:
3 Wall-walks
12 Alternating dumbbell snatches (50/35)
15 Box jump overs (24/20″)
For score
*For scaling and masters standards click here
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Complete as many rounds and reps as possible in 14 minutes of:
200m Row
2 Strict Handstand Push-ups
4 Strict Pull-ups
8 Burpees
16 V-ups
For Score
(Row is worth 2 points)
Shoulder Press
11 @ 35% 1-RM
10 @ 45%
9 @ 55%
8 @ 65%
7 @ 75%
For quality
Each set must be connected
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Partner WOD, equal work required
As many rounds and reps in 15 minutes of:
50 Double-unders
40 Calories biked
30 Sit-up slammers (12/8)@(2m)
20 Chest-to-bar pull-ups
10 Squat snatches (115/73)
For score
Snatch
9 reps @ 35%
8 reps @ 45%
7 reps @ 55%
6 reps @ 65%
5 reps @ 75%
5 reps @ 75%
5 reps @ 75%
For quality
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Perfect push-ups
5 slow and controlled reps
1:00 rest
4 Rounds for quality of body positioning
27-21-15-9 rep rounds of:
Calories Rowed
Thrusters (95/65)
For time
Compare to Saturday, 28 March 2015
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2017 CrossFit Games Open WOD 17.2
Complete as many rounds and reps as possible in 12-minutes of:
2 rounds of:
50′ Weighted Walking Lunges
16 Toes-2-Bar
8 Double dumbbell Power Cleans (50/35)
…then…
2 rounds of:
50′ Weighted Walking Lunges
16 Bar Muscle-ups
8 Double dumbbell Power Cleans (50/35)
…now repeat, alternating between Toes-2-Bar and Muscle-ups every 2 rounds
For Score
Compare to Saturday, 04 March 2017
Back Squat
11 reps @ 35%
10 reps @ 45%
9 reps @ 55%
8 reps @ 65%
7 reps @ 75%
7 reps @ 75%
7 reps @ 75%
For quality*
*Each set must be connected reps
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Segmented clean pull* + clean pull + squat clean
3** @ 35 %
3 @ 50%
2 @ 60%
1 @ 70%
1 @ 75%
1 @ 75%
For quality
(15:00 cap)
*For the segmented pull, pause 1″ off the ground, pause at knee, pause at mid-thigh, and then finish with an aggressive pull.
**Perform 3 complete complex series at 35%, and so on at each percentage
2016 CrossFit Games Open WOD 16.2*
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bar
50 double-unders
15 squat cleans (135/83)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
13 squat cleans (185/113)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
11 squat cleans (225/143)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
9 squat cleans (275/173)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double-unders
7 squat cleans (315/203)
For score
(20:00 cap)
*Scaling/masters options will be posted at gym
Post results and experience to comments
